Top 10 Bodyweight HIIT Workouts for Effective Home Training

Are you looking for effective home training solutions that won’t break the bank? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to improve your fitness level without the need for expensive gym memberships or equipment. In this article, we’ll explore the Top 10 Bodyweight HIIT Workouts that you can do at home, ensuring a full-body workout that maximizes calorie burn in minimal time. Updated December 2025, these workouts are designed for all fitness levels and can be easily integrated into your routine.

1. Jumping Jacks and Push-Ups

Workout Details:

• Duration: 20 minutes
• Sets: 5
• Reps: 30 seconds of each exercise
• Rest: 15 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |----------------|------------------|------------------| | Jumping Jacks | Easy | 8-10 per minute | | Push-Ups | Moderate | 7-10 per minute |

Tip: Start with modified push-ups if necessary.

2. High Knees and Burpees

Workout Details:

• Duration: 25 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 20 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |----------------|------------------|------------------| | High Knees | Moderate | 10-12 per minute | | Burpees | Hard | 10-15 per minute |

Tip: Focus on form during burpees to maximize effectiveness.

3. Mountain Climbers and Squats

Workout Details:

• Duration: 15 minutes
• Sets: 6
• Reps: 30 seconds each
• Rest: 15 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |------------------|------------------|------------------| | Mountain Climbers| Moderate | 10-12 per minute | | Bodyweight Squats| Easy | 5-8 per minute |

Tip: Keep your core tight during mountain climbers.

4. Plank Jacks and Lunges

Workout Details:

• Duration: 20 minutes
• Sets: 5
• Reps: 30 seconds each
• Rest: 20 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |----------------|------------------|------------------| | Plank Jacks | Hard | 8-10 per minute | | Lunges | Moderate | 6-8 per minute |

Tip: Ensure your knee doesn’t go past your toes during lunges.

5. Tuck Jumps and Side Lunges

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 30 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |----------------|------------------|------------------| | Tuck Jumps | Hard | 12-15 per minute | | Side Lunges | Moderate | 5-7 per minute |

Tip: Use your arms for momentum during tuck jumps.

6. Skaters and Plank Holds

Workout Details:

• Duration: 15 minutes
• Sets: 5
• Reps: 30 seconds each
• Rest: 20 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |----------------|------------------|------------------| | Skaters | Moderate | 8-10 per minute | | Plank Holds | Hard | 3-5 per minute |

Tip: Engage your core while holding the plank.

7. Bear Crawls and Reverse Crunches

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 15 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |------------------|------------------|------------------| | Bear Crawls | Hard | 10-12 per minute | | Reverse Crunches | Easy | 5-8 per minute |

Tip: Keep your back flat during bear crawls.

8. Speed Skaters and Bicycle Crunches

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 20 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |------------------|------------------|------------------| | Speed Skaters | Moderate | 8-10 per minute | | Bicycle Crunches | Easy | 6-8 per minute |

Tip: Focus on controlled movements for bicycle crunches.

9. Lateral Bounds and Plank Shoulder Taps

Workout Details:

• Duration: 25 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 20 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |-------------------------|------------------|------------------| | Lateral Bounds | Moderate | 10-12 per minute | | Plank Shoulder Taps | Hard | 5-7 per minute |

Tip: Keep your hips stable during shoulder taps.

10. Broad Jumps and Wall Sit

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 30 seconds between exercises

| Exercise | Difficulty Level | Calories Burned | |------------------|------------------|------------------| | Broad Jumps | Hard | 10-12 per minute | | Wall Sit | Easy | 2-4 per minute |

Tip: Maintain a 90-degree angle at your knees during wall sits.

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Incorporating these bodyweight HIIT workouts into your routine can help you achieve effective home training results. Not only are these workouts convenient, but they also allow you to maximize your time and effort. For those looking for personalized guidance, consider opting for HipTrain's live 1-on-1 video personal training sessions. With affordable pricing, certified trainers, and HSA/FSA eligibility for eligible expenses, HipTrain is an excellent choice for anyone looking to elevate their fitness journey from home.